What is yerba mate?
Yerba mate is an herbal product derived from the leaves of the Ilex paraguariensis tree. Argentina, Brazil, Paraguay, and Uruguay are the largest producers and consumers of yerba mate, but consumption around the globe is increasing.[1] Yerba mate is generally consumed as a tea and is rich in many biologically active compounds with varying health-promoting properties. These include caffeine, theobromine, chlorogenic acid, and various other flavonoids, xanthines, cinnamic acids, saponins, vitamins (e.g., vitamin C, thiamine, pyridoxine, riboflavin) and minerals (e.g., potassium, calcium, magnesium).[2][1]
What are yerba mate’s main benefits?
Yerba mate tea is commonly used for its stimulant properties, similar to coffee or other teas. The amount of caffeine in yerba mate can vary greatly (11 to 57 milligrams of caffeine per 100 mL) depending on the type of leaves used and how the beverage is prepared.[2] Caffeine can reduce drowsiness, increase alertness, and improve some aspects of cognition,[3] but research on yerba mate hasn’t specifically assessed these outcomes.
Yerba mate is rich in antioxidant and anti-inflammatory compounds. Regular consumption has been reported to improve markers of FAQ:what-is-oxidative-stress — the most consistent finding being increased levels of glutathione — in a variety of populations.[4][5][6][7][8][9]
Yerba mate may positively affect metabolic health, including increased fat oxidation during exercise or at rest[10][11][12][13] and small (likely clinically insignificant) reductions in body fat in people with overweight or obesity.[14][15][16] Some research has also reported decreases in LDL cholesterol in people with dyslipidemia[17][6][18] and reductions in HbA1c and blood glucose in people with type 2 diabetes;[19][8] however, this research should be considered preliminary. While appetite suppression has been reported occasionally,[11][7] this is not consistently found.[6][19]
What are yerba mate’s main drawbacks?
Despite widespread consumption of yerba mate (particularly in South America), clinical research examining its health effects remains limited, and the overall evidence base is weak. Many studies could be prone to bias due to the lack of a control group, small sample sizes, being industry-funded, and being of poor methodological quality in general.
Consumption of yerba mate tea is associated with an increased risk of cancers of the upper digestive tract (i.e., the mouth, esophagus, larynx, and pharynx), most notably when consuming more than one liter (about 4 cups) of yerba mate daily.[20][21] Associations between yerba mate consumption and bladder and lung cancers have also been reported.[22][23] This could be due to the presence of carcinogenic compounds (e.g., polycyclic aromatic hydrocarbons) produced during the processing of yerba mate leaves, as well as the thermal damage caused to the upper digestive tract when consuming yerba mate hot.[20][24]
In general, yerba mate is usually tolerated well. Side effects are uncommon, but nausea, insomnia, and irritation of the lining of the mouth or stomach have been reported.[18]
How does yerba mate work?
Yerba mate contains an abundance of bioactive compounds that could act both independently and synergistically to produce various biological effects. However, most mechanisms are theoretical, and more research is needed to better understand how yerba mate works.
Yerba mate's stimulant properties are mostly attributed to its caffeine content. On average, the content of caffeine in yerba mate is less than coffee, but it can be similar depending on brewing conditions.[2][25]
The xanthines in yerba mate (e.g., caffeine, theophylline, and theobromine) are also suggested to be responsible for increasing fat oxidation and thermogenesis.[26] This, combined with the regulation of genes involved in adipogenesis (the synthesis of new fat cells) and the increased production of glucagon-like peptide 1 (GLP-1), could contribute to the proposed antiobesity effect of yerba mate.[27][28] Despite this, clinical trials have generally reported negligible weight loss effects.[14][15][16]
Yerba mate is rich in polyphenols, such as chlorogenic acid and caffeic acid, that have antioxidant activity and may help protect the body from oxidative stress. These compounds can directly scavenge free radicals while also enhancing the body’s own antioxidant defense mechanisms.[25]
The lipid-lowering effects of yerba mate have been proposed to be due to the reduced absorption of fats[29] and the regulation of lipid metabolism.[1] Theoretically, yerba mate might also reduce glucose absorption[30] and enhance glucose uptake by cells in the body, providing a blood-glucose-lowering effect.[31][32] Increased levels of GLP-1 may further support blood glucose regulation.[28]
What are other names for Yerba Mate
- Yerba maté
- Mate
- Ilex paraguariensis
- Ilex paraguariensis A. St. Hilaire
- Chimarrão
- Tererê
Dosage information
Yerba mate is usually consumed as a beverage. It is prepared by infusing hot or cold water with dried (referred to as “green”) or roasted yerba mate leaves or by dissolving instant yerba mate tea in water. Yerba mate can also be taken as a capsule containing powdered yerba mate leaves or dehydrated tea extract.
Yerba mate tea infusions are typically consumed in volumes of around 1 liter (1,000 mL, around 4 cups) daily, divided into three doses. This is the dosage form used in studies that have reported reductions in LDL cholesterol in dyslipidemia and improved glucose parameters in people with type 2 diabetes.
Instant yerba mate tea has been used at dosages ranging from 2.5 to 5 grams daily, divided into three doses.
Dosages of yerba mate capsules usually range from 1.5 to 3 grams daily, divided into three doses. This is the dosage form most studied for increasing fat oxidation and reducing body fat.
All of the formulations have demonstrated antioxidant effects.
Frequently asked questions
Yerba mate is an herbal product derived from the leaves of the Ilex paraguariensis tree. Argentina, Brazil, Paraguay, and Uruguay are the largest producers and consumers of yerba mate, but consumption around the globe is increasing.[1] Yerba mate is generally consumed as a tea and is rich in many biologically active compounds with varying health-promoting properties. These include caffeine, theobromine, chlorogenic acid, and various other flavonoids, xanthines, cinnamic acids, saponins, vitamins (e.g., vitamin C, thiamine, pyridoxine, riboflavin) and minerals (e.g., potassium, calcium, magnesium).[2][1]
Yerba mate has been consumed in South America for hundreds of years, and the Indigenous Guarani peoples of Paraguay are considered the original discoverers of yerba mate. The plant was chewed on or brewed to prepare decoctions that were used primarily for their stimulant effects. Other traditional uses included the treatment of liver disease, arthritis and other inflammatory conditions, digestive disorders, and heart disease and to slow aging and suppress appetite.[18] In the 16th century, Jesuit missionaries came to South America and began to cultivate and trade yerba mate, which contributed to the expansion of yerba mate consumption in other regions.[2]
In South American cultures, yerba mate is often prepared in a vessel called a gourd to which dried or roasted leaves and stems are added and hot (not boiling) or cold water is poured in to fill the vessel. The gourd may be refilled multiple times until the leaves are fully extracted, and filtered straws called bombilla are used to drink the yerba mate, helping to avoid drinking the plant material.[36] How yerba mate is prepared can vary between cultures. Chimarrão is prepared using dried green leaves and hot water. Tererê is also prepared using dried green leaves but with cold water. Mate tea is usually prepared with roasted leaves and either hot or cold water.[2][18]
Yerba mate tea is commonly used for its stimulant properties, similar to coffee or other teas. The amount of caffeine in yerba mate can vary greatly (11 to 57 milligrams of caffeine per 100 mL) depending on the type of leaves used and how the beverage is prepared.[2] Caffeine can reduce drowsiness, increase alertness, and improve some aspects of cognition,[3] but research on yerba mate hasn’t specifically assessed these outcomes.
Yerba mate is rich in antioxidant and anti-inflammatory compounds. Regular consumption has been reported to improve markers of FAQ:what-is-oxidative-stress — the most consistent finding being increased levels of glutathione — in a variety of populations.[4][5][6][7][8][9]
Yerba mate may positively affect metabolic health, including increased fat oxidation during exercise or at rest[10][11][12][13] and small (likely clinically insignificant) reductions in body fat in people with overweight or obesity.[14][15][16] Some research has also reported decreases in LDL cholesterol in people with dyslipidemia[17][6][18] and reductions in HbA1c and blood glucose in people with type 2 diabetes;[19][8] however, this research should be considered preliminary. While appetite suppression has been reported occasionally,[11][7] this is not consistently found.[6][19]
Yerba mate’s unique blend of bioactive compounds, like antioxidants and caffeine, have made it a candidate as a potential ergogenic aid. While yerba mate seems to influence the body’s ability to turn fat into energy during exercise, its effects on exercise performance and recovery require more research.
Consuming yerba mate capsules an hour before exercise seems to consistently increase fat oxidation during submaximal (<70% VO2max) exercise in active men and women.[11][12][13] However, current research has reported little to no benefit on overall exercise performance. While one randomized controlled trial (RCT) in trained male cyclists reported minor increases in performance and power output,[12] several other RCTs in active individuals failed to find any effect on perceived exertion, muscle strength, or power output.[11][33][34][13] The caffeine content of the yerba mate in all the studies was below what is generally considered an ergogenic dose.[35]
Interestingly, one study in men reported that yerba mate tea taken for a week before an exercise test enhanced strength recovery 24 hours after eccentric exercise (but not after 48 or 72 hours). This effect was proposed to be due to the antioxidant effect of yerba mate and was accompanied by increased plasma levels of glutathione and polyphenols before and after exercise.[34]
Despite widespread consumption of yerba mate (particularly in South America), clinical research examining its health effects remains limited, and the overall evidence base is weak. Many studies could be prone to bias due to the lack of a control group, small sample sizes, being industry-funded, and being of poor methodological quality in general.
Consumption of yerba mate tea is associated with an increased risk of cancers of the upper digestive tract (i.e., the mouth, esophagus, larynx, and pharynx), most notably when consuming more than one liter (about 4 cups) of yerba mate daily.[20][21] Associations between yerba mate consumption and bladder and lung cancers have also been reported.[22][23] This could be due to the presence of carcinogenic compounds (e.g., polycyclic aromatic hydrocarbons) produced during the processing of yerba mate leaves, as well as the thermal damage caused to the upper digestive tract when consuming yerba mate hot.[20][24]
In general, yerba mate is usually tolerated well. Side effects are uncommon, but nausea, insomnia, and irritation of the lining of the mouth or stomach have been reported.[18]
Yerba mate contains an abundance of bioactive compounds that could act both independently and synergistically to produce various biological effects. However, most mechanisms are theoretical, and more research is needed to better understand how yerba mate works.
Yerba mate's stimulant properties are mostly attributed to its caffeine content. On average, the content of caffeine in yerba mate is less than coffee, but it can be similar depending on brewing conditions.[2][25]
The xanthines in yerba mate (e.g., caffeine, theophylline, and theobromine) are also suggested to be responsible for increasing fat oxidation and thermogenesis.[26] This, combined with the regulation of genes involved in adipogenesis (the synthesis of new fat cells) and the increased production of glucagon-like peptide 1 (GLP-1), could contribute to the proposed antiobesity effect of yerba mate.[27][28] Despite this, clinical trials have generally reported negligible weight loss effects.[14][15][16]
Yerba mate is rich in polyphenols, such as chlorogenic acid and caffeic acid, that have antioxidant activity and may help protect the body from oxidative stress. These compounds can directly scavenge free radicals while also enhancing the body’s own antioxidant defense mechanisms.[25]
The lipid-lowering effects of yerba mate have been proposed to be due to the reduced absorption of fats[29] and the regulation of lipid metabolism.[1] Theoretically, yerba mate might also reduce glucose absorption[30] and enhance glucose uptake by cells in the body, providing a blood-glucose-lowering effect.[31][32] Increased levels of GLP-1 may further support blood glucose regulation.[28]
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